Fat Fact:
The government wants to reduce sat fat intake from
13.3%
to
11%
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Home
MealTips
Fish & Chips
Roast beef/Yorkshire Pud
Lasagne
Chicken Tikka Masala
Quiche
Stilton & Broccoli Soup
Eggs on Buttered Toast
Pizza
Sausages & Mash
Steak & Ale Pie
The amount of your daily intake of saturated fat taken up by each meal should be around 1/3 or 33%.
Total amount of saturated fat in one portion is 9g (45% of your GDA – over the 33% target per meal)
Total amount of saturated fat in one portion is 9g (45% of your GDA – over the 33% target per meal)
Total amount of saturated fat in one portion is 15g (75% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 11g (55% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 12g (60% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 13g (65% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 15g (75% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 13g (65% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 15g (75% of your GDA – well over the 33% target per meal)
Total amount of saturated fat in one portion is 17g (85% of your GDA – well over the 33% target per meal)
Healthy Eating & Reducing your Sat Fat Intake
Here at the Sat Fat Café, we’re dedicated to bringing you all the advice and information you need to take the simple steps to significantly reduce the sat fat content of your meals. Click on any of these 10 favourite meals to find out how you can make them more sat fat friendly and healthier for your family’s hearts.
Pick a Meal & Click for More Information
To make these stats even easier to understand, we’ve converted the amount of sat fat in each meal into the percentage of your Guideline Daily Amount (GDA) of sat fat*. This way you can see, out of the GDA of saturated fat – which is 20g – what percentage of this a portion of the meal takes up.
*
Based on GDA for an adult woman.
How can it be healthier?
Use thick cut oven-chips rather than deep-fried French fries
Just eat the fish and leave the batter or breadcrumbs
Add extra veggies like mushy peas and have a smaller portion of chips
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
4g
(20% of your GDA - within recommended target per meal)
How can it be healthier?
Roast potatoes away from the joint using a spray oil
Skim fat from gravy
Make Yorkshire pudding with semi-skimmed or skimmed milk
Choose lean meat joints and remove all the visible fat
If having roast chicken instead remember to remove skin
Eat less meat and more veggies
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
4g
(20% of your GDA - within recommended target per meal)
How can it be healthier?
Some lasagne can have as much or more saturated fat than fish and chips! If home-made use lean mince and dry fry, draining excess fat
To make the white sauce use semi/skimmed milk and a reduced fat cheese
Use lentils or vegetables instead of meat
Pasta with tomato based or seafood sauces such as arrabiata sauce, napoletana, vongole and puttanesca is lower in sat fat generally and makes good alternative
Have a small portion of lasagne and eat with new potatoes and salad
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
4g
(20% of your GDA - within recommended target per meal)
How can it be healthier?
Indian meals can be high in saturated fat and this creamy tikka masala can be made healthier by using natural yogurt instead of cream and coconut milk
Use a small amount of oil to fry ingredients
As alternatives, choose tomato-based sauces like chicken jalfrezi and lamb rogan josh
Add generous amounts of vegetables to all curry dishes including dahl (lentils) and choose basmati or wholegrain rice rather than fried-rice
Choose plain wholemeal chapattis or plain naan
Vegetable, chicken and prawn Madras are suitable alternatives as well as Balti dishes
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
2g
(10% of your GDA - within recommended target per meal)
How can it be healthier?
Picnic and packed lunch foods can contain a lot of saturated fat, particularly all those with pastry, such as quiche, sausage rolls, pork pies etc. Try these as alternatives:
Pasta and rice salads
Breadsticks with vegetable dips and crunchy filled bread rolls
Slices of vegetable pizza
Low sat fat alternative
If you replace quiche with an alternative like vegetable pizza, that would be
7g
per portion (35% of your GDA - reduced but still 2% over recommended intake per meal, so you can still enjoy this meal but will need to make sure the other meals you eat during that day are very low in saturated fat so you stay on track for the Recommended Intake of 20g in total per day)
How can it be healthier?
Homemade soups are much easier to make than they sound – just use plenty of vegetables and whizz them up with a blender
Try butternut squash soup, a family favourite with everyone
Make vegetable soups without added cheese
Avoid croutons - add your own chopped vegetables for added crunch
Avoid 'cream of' soups - add your own natural yogurt for extra 'creaminess'
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
1g
(5% of your GDA - within recommended target per meal)
How can it be healthier?
Dry fry eggs or fry with oil spray. Poach or scramble eggs instead of frying
Spread with low saturated fat margarine instead of butter
Choose thick sliced wholemeal or granary bread
Have one egg and ½ tin of baked beans on toast
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
5g
(25% of your GDA - within recommended target per meal)
How can it be healthier?
If making at home use bread or scone base with lower saturated fat margarine
Add plenty of vegetable toppings, ham, chicken, tuna, seafood and pineapple
Use reduced fat cheese grated on top or lower fat mozzarella
Serve slices with jacket potato and salad
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
7g
(35% of you GDA - reduced but still 2% over recommended intake per meal, so you can still enjoy this meal but will need to make sure the other meals you eat during that day are very low in saturated fat so you stay on track for the Recommended Intake of 20g in total per day)
How can it be healthier?
Grill sausages or cook in griddle/low-fat grill
Mash potatoes with lower saturated fat margarine and skimmed/semi-skimmed milk rather than butter and full fat milk
Add some vegetables to this meal and eat less meat
Choose lower fat sausages where possible
Try Quorn™ varieties
Low sat fat alternative
If you make the same meal but using the methods described here, you could reduce the amount of saturated fat per portion to
7g
(35% of your GDA - reduced but still 2% over recommended intake per meal, so you can still enjoy this meal but will need to make sure the other meals you eat during that day are very low in saturated fat so you stay on track for the Recommended Intake of 20g in total per day)
How can it be healthier?
If making a home-made pie then only make a top crust!
Make pastry with a lower saturated fat margarine
Choose lean meat for meat pie fillings
Use mashed potato as an alternative to pie crust
Have casseroles instead with scone toppings
Low sat fat alternative
If you make the pie with top crust only, you could reduce the amount of saturated fat per portion to
10g
(50% of your GDA - reduced but still 17% over recommended intake per meal, so you can still enjoy this meal but will need to make sure the other meals you eat during that day are very low in saturated fat so you stay on track for the Recommended Intake of 20g in total per day)
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